How to Do Resistance Band Hip Thrusts On Knees

Resistance Band Hip Thrusts On Knees is a glutes exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Resistance Band Hip Thrusts On Knees

  1. 01Anchor a resistance band behind you and loop it around the crease of the hips while kneeling.
  2. 02Sit back onto the heels, allowing the resistance band to pull the hips toward the anchor point.
  3. 03Contract the glutes hard to push the hips forward into full extension against the band tension.
  4. 04Exhale at the top of the movement and hold the contraction for one second.
  5. 05Slowly return the sit bones toward the heels to reset for the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Resistance Band Hip Thrusts On Knees

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the shins into the floor to provide a stable base for the hips to thrust against the band.

Same coaching engine used inside the A90 app

05 / FAQ

Resistance Band Hip Thrusts On Knees questions

What muscles does Resistance Band Hip Thrusts On Knees work?

Resistance Band Hip Thrusts On Knees is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Resistance Band Hip Thrusts On Knees correctly?

Anchor a resistance band behind you and loop it around the crease of the hips while kneeling. Sit back onto the heels, allowing the resistance band to pull the hips toward the anchor point. Contract the glutes hard to push the hips forward into full extension against the band tension. Exhale at the top of the movement and hold the contraction for one second. Slowly return the sit bones toward the heels to reset for the next repetition.

What is the A90 coach tip for Resistance Band Hip Thrusts On Knees?

Drive the shins into the floor to provide a stable base for the hips to thrust against the band.

Is Resistance Band Hip Thrusts On Knees suitable for beginners?

Resistance Band Hip Thrusts On Knees is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Resistance Band Hip Thrusts On Knees?

Resistance Band Hip Thrusts On Knees uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes resistance band hip thrusts on knees into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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